Monthly Archives: September 2017


09/30/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

Pizza Delivery

Or

4X

5 Squat Jumps

5 Russian KBS (single arm)

5 KB Sit-up

5 Med. Ball G2OH

5 KB Row (single arm)

Weightlifting

Back Rack Lunge (5×10)

Progressive Weights.

5 reps each leg.

Metcon

2 Person Teams

Metcon (AMRAP – Rounds)

4 min. AMRAP

– 10 Yard Sled Pulls (115/70)

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

5 Parallette Pass-thru’s

10 Yard Suitcase Carry (R) (135/95)

2 Ring Muscle-ups

10 Yard Suitcase Carry (L) (135/95)

Scale Pass-thru’s to:

– 10 Med. Ball Sit-ups

– Using boxes, but plank both directions

Scale MU’s to:

– 2 Bar MU

– 2 Jumping MU

– 3 Pull-ups/Dips

– 3 Pull-ups/Push-ups


09/29/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X

:10 Work

:10 Rest/Transition

– Handstand

– Squat

– Plank

– Chin Over Bar (or on rope)

Weightlifting

Shoulder Press (3×4 @ 70%)

10-8-6-4-4-4-10

3 sets of 4 reps at 70%

New set every 2:30

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min. AMRAP of:

– Run 400m

– Max. Rep. Push-ups

RX Push-ups:

– Legs straight, feet together (no more than hip width), only balls of feet on the ground.

– Start with arms fully extended

– Lower chest to the ground (nothing else touches)

– Body remains rigid

– Finish at top with arms fully extended

Scale Push-ups as needed (Knees on ground).

No Snakes, Bananas, Rocking Chairs, etc…

https://youtu.be/_l3ySVKYVJ8


09/27/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X

8 Russian KB Swings

8 Get-up Sit-ups

8 Goblet Squats

8 Russian Twists

Weightlifting

Deadlift (5×3 @ 70%)

New set every 2 minutes

All sets at 70%

Hand release all reps.

No dropping

Metcon

Metcon (Time)

For time:

50 wall-ball shots

15 cleans, 115/80 lb.

50 wall-ball shots

10 cleans, 165/115 lb.

50 wall-ball shots

5 cleans, 205/145 lb.

Wallballs:

Men use 20-lb. ball to 10-ft. target

Women use 14-lb. ball to 9-ft. target

Scale:

95/65

135/95

165/115

Scale WB reps to 35

RX+:

135/95

185/135

225/155


09/26/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

800m Run

Weightlifting

Bench Press (5 reps @ 85%)

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 75%

5 @ 85%

Bent Over Row (5×5)

Progressive Weights

Metcon

Metcon (Time)

50 Cal. Row

50 T2B


09/25/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4X

6 Push-ups

8 Squats

10 Sit-ups

20 Jump Ropes

Weightlifting

Back Squat (5 @ 85%)

5 @ 40%

5 @ 50%

4 @ 60%

5 @ 65%

5 @ 75%

5 (or more) @ 85%

Metcon

Metcon (Time)

For time:

120 double-unders

~then~

4 Rounds of:

15 Box Jumps (24/20)

15 Shoulder to Overhead (115/80)

~then~

120 double-unders

Scale: (95/65)

200 Singles


09/23/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

6 min.

3x

10 Jumping Jacks

10 yard Bear Crawl

6 Lunge

6 Burpee

Half split

Low lunge twist

Eye of the needle

Forward fold w/ Twist

Reclined spinal twist

Weightlifting

Snatch (4×1 @ 85%)

2 @ 50%

2 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

4×1 @ 85%

Metcon

Metcon (Time)

100 Squats (75)

400m Run

80 Sit-ups (60)

400m Run

60 Push-ups (40)

400m Run

40 Pull-ups (25)

400m Run

20 Wall Balls (15)

400m Run


04/08/2016

CrossFit Sans Reproche – CrossFit Teens

Warm-up (No Measure)

3:00 Jog

~then~

One set of:

Racked KB Lat Stretch x 45 seconds

http://youtu.be/r8SRT0ivc7w

and then . . .

Three sets of:

A. Single Arm Hang from Bar x 30 seconds per side

http://youtu.be/TjfoE8n5Yeo

B. Tucked Hang to Inversion x 5-6 reps

http://youtu.be/Ybqcto31Gls

C. Superman/Hollow Swings x 8-10 reps

and then . . .

Two sets of:

Peek-A-Boo Ring Swings x 5 reps

http://youtu.be/9l_EcIyREPY

Rest as needed

~then~

Ten sets of:

2 Unbroken Muscle-Ups*

Rest as needed

*If you do not have muscle-ups then please complete 2 unbroken jumping muscle ups or another scaled version; banded, from knees, using a box, progression, etc…

Warm-up

Weightlifting

Shoulder Press (5×5)

Unsupported Seated Strict Press.

Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Reps)

12 Minutes

Odd Minutes: Double Unders

Even Minutes: Wallballs

Rx+: 30/20

Rx: 20/14

Scale with lighter ball or lower target.


09/22/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

4×3

Deadlift

Hang Clean

Front Squat

Shoulder Press/Push Press/Thruster

Weightlifting

Deadlift (5×3)

Progressive Weights

Metcon

Metcon (Time)

4 Rounds of:

3 Clusters (95/65), (RX+: 135/95)

2 Clusters (135/95), ((RX+: 155/105)

1 Cluster (155/105), ((RX+: 185/125)

8 Cal. Assault Bike Sprint

Rest 3 minutes
Cluster is a Squat Clean Thruster:

https://youtu.be/plCzO45g9nc


09/20/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Jump Rope

~then~

4X

:15 work

:10 rest

L-Sit (or hang)

HS Hold

Plank

Squat Hold

Weightlifting

Weighted Pull-ups (5×3)

Same weight for all 5 sets

Metcon

Metcon (AMRAP – Rounds and Reps)

3x

4:00 AMRAP

200m Run

10 KB Hang Snatch (53/35)

4:00 Rest

RX+: (70/53)

KB Reps are 5 on each side
Run = 2 reps

Continue each 4 minute period where you left off from previous period

Kettlebell Snatch

At the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must “turn over” to rest on the back of the forearm and must pass below the hips at the beginning of each rep.

The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. All 5 repetitions must be completed on one arm before switching to the other arm. The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground, the last repetition will not count.


09/19/2017

CrossFit Sans Reproche – CrossFit

Warm-up

Warm-up (No Measure)

1 Mile Warm-up jog

12 minute time cap

Weightlifting

Bench Press (3×4 @ 70%)

10 @ 40%

8 @ 50%

6 @ 60%

3×4 @ 70%

10 @ 40%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP

5 KB OHS RH (53/35)

5 KB Fr. Rack Box Step-ups (24/20)

5 KB OHS LH (53/35)

15 Sit-ups

*Score is total rounds, plus any additional reps completed in 10 minutes.

30 reps per round

Scale OHS to Goblet Squats.